Nutrition is a constantly-evolving field, with new research and studies emerging all the time. However, there are some myths about nutrition that just won’t go away, despite expert opinion and research proving them wrong.

Here are 10 of those myths that nutrition experts have shot down:.

Myth #1: Low-fat diets are the best for weight loss

Low-fat diets were once touted as the best way to lose weight and maintain good health, but research has shown that this isn’t necessarily the case.

In fact, some research suggests that low-carb diets can be just as effective, if not more so, than low-fat diets for weight loss. Plus, healthy fats, such as those found in avocados, nuts, and olive oil, are important for overall health and can help keep you feeling full and satiated.

Myth #2: You should always eat breakfast

While breakfast is often called the most important meal of the day, there’s no one-size-fits-all answer to whether or not you should eat it.

Some people find that they feel better and more energized when they eat breakfast, while others prefer to skip it and eat a larger lunch or dinner. It’s important to listen to your body and eat when you’re hungry, rather than forcing yourself to eat a meal that doesn’t feel good.

Myth #3: Carbs are bad for you

Carbohydrates have been vilified in recent years, with many people cutting them out of their diets completely. However, carbs are an important macronutrient that provide energy and help your body function properly.

The key is to focus on complex carbs, such as whole grains, fruits, and vegetables, rather than simple carbs, such as sugary snacks and processed foods.

Myth #4: You need to eat small, frequent meals throughout the day

This myth dates back to the idea that eating more frequently can boost your metabolism and help you lose weight. However, research has shown that meal frequency doesn’t have a significant impact on weight loss or metabolism.

In fact, some people may prefer to eat larger meals less frequently, which can actually help them stay full and satisfied for longer periods of time.

Myth #5: Fat-free foods are healthy

Just because a food is labeled as fat-free doesn’t necessarily mean it’s healthy. Often, fat-free foods are loaded with sugar and other additives to make up for the lack of fat.

Plus, some fats, such as those found in nuts and seeds, are actually good for you and can provide important health benefits.

Myth #6: You can out-exercise a bad diet

While exercise is important for overall health, it’s not a magic solution that can make up for a poor diet. If you’re trying to lose weight or improve your health, it’s essential to focus on both diet and exercise.

Plus, exercise alone won’t necessarily lead to weight loss if you’re still consuming too many calories.

Myth #7: You need to eat protein immediately after working out

While it’s important to consume protein after a workout to help repair and build muscle, there’s no need to rush to drink a protein shake as soon as you finish your last rep.

The most important thing is to consume enough protein throughout the day to meet your needs, whether that’s through food or supplements.

Myth #8: Certain foods can boost your metabolism

While some foods, such as spicy foods, may temporarily boost your metabolism, there’s no one magic food that can magically speed up your metabolism and lead to weight loss.

The best way to boost your metabolism is through regular exercise and a healthy, balanced diet.

Myth #9: Eating late at night will make you gain weight

The idea that eating late at night can lead to weight gain has been around for decades, but there’s actually no scientific evidence to support this claim.

In fact, it’s more important to focus on the total number of calories you consume throughout the day, rather than when you consume them.

Myth #10: Supplements can replace a healthy diet

While supplements can be beneficial for some people, they can’t replace a healthy, balanced diet.

It’s always best to get your nutrients from whole foods whenever possible, as they provide a wide range of nutrients and benefits that supplements can’t always replicate.